Security Levels

Methodologies

Coast Guard surveys reflect a clear demand for a product that would
"eliminate the guesswork" in developing workout programs for members - a
complete "balanced" and evidence-based workout combined into one training
program. Feedback also indicated the desire for a resource that is easy to
use, while being durable enough to function on operational platforms with
typical space and equipment limitations.

Methodologies
Each program has been created using a combination of training components to
make up a single training session or workout. The training components
include:

Pillar Preparation

Elasticity

Strength

Energy System Development (ESD)

Recovery

Each
training component has a specific role within the program and,
when combined, creates a well-rounded program to target injury prevention
and operational performance improvement.

Pillar Preparation
The objective of "Pillar Preparation" is to prepare the body by stretching
the muscles through dynamic ranges of motion required for the training
session. Movement prep boosts heart rate, increases blood flow to the
muscles, and increases the core temperature. This is accomplished by
performing active dynamic stretches.

Elasticity
The objective of power is to train the body to produce the greatest possible
force in the shortest possible amount of time in a controlled manner. Power
is accomplished through proper instruction on full body kinetic chain
movements utilizing a medicine ball.

Strength
The objective of strength training is to produce an increase in
stabilization strength and maximal strength while reducing repetitive
movement patterns and tissue overload. Strength is accomplished through
utilizing heavier weights and less repetitions.

Energy System Development (ESD)
Energy System Development is a term replacing cardio respiratory training or
"cardio". It is a more descriptive term because it breaks down the three
energy systems that need to be developed appropriately for maximum
performance. The three energy systems are:

High Intensity: Adenosine Tri-Phosphate/Creatine Phosphate (ATP/CP ).
Sessions will be around 10 seconds of output (maximum effort) with 20 to 30
seconds of rest, total time will be 5 to 10 minutes. The rest won't allow
for total recovery which is why the output time is so low.

Medium Intensity:
Glycolytic. The medium intensity ESD sessions average 30 seconds to 3
minutes. The rest allows for close to full recovery to allow individual
maximal effort.

Low Intensity: Aerobic. The low intensity ESD sessions
average 20 to 40 minutes of output and is used for active recovery. The
individual should be able to hold a comfortable conversation while
performing ESD at this level.

Recovery
The objective of "Recovery" is to improve and optimize mobility, balance,
stability, and joint function while preventing injuries. Recovery, Prehab,
and Rehab are accomplished through joint mobility stretching, muscle
flexibility stretching and self myofascial release with a foam roller both
before and after a training session. This is to improve muscle function and
flexibility by decreasing the amount of adhesions (tight/sore spots) on the
muscle fascia (outer layer of the muscle).